As a dietitian with ÎÞÓǶÌÊÓƵ, planning my meals in advance not only saves precious time during the week but also helps ensure that my low FODMAP diet is nutritionally balanced and well thought out (helping me avoid uncomfortable mistakes!).
Here is an example of what my typical day looks like. I like to use the Australian Guide to Healthy Eating (AGHE) to help plan out my day according to the number of serves I need of different foods from the five food groups. As a 23 year old female, the AGHE recommends that each day I aim for:
Check out the AGHE website for more information about the 5 food groups and how much you need each day (this varies depending on your age, gender and activity level)
Breakfast
Porridge with yoghurt, cinnamon & banana
½ cup cooked rolled oats (120g)
1 tsp. chia seeds (5g)
1 tbs. low-fat milk (25g)*
low-fat natural yoghurt (100g)*
1 medium (firm) banana (100g)
Sprinkle of cinnamon
Snack
Lunch
Moroccan chicken & roast vegetable salad:
chicken tenderloins (40g)
¼ cup roasted sweet potato (35g)
¼ cup roasted red capsicum (26g)
½ cup baby spinach leaves (19g)
¼ cup canned chickpeas (42g)
1 tbs. garlic infused oil (to cook chicken and vegetables)
1 tbs. Moroccan spice mix (cumin, coriander, cinnamon & ginger
½ cup cooked quinoa
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Dinner
Beef stir-fry
Beef stir-fry strips (65g)
¼ cup red capsicum (26g)
¼ cup carrot (30g)
¼ cup green beans (43g)Â
¼ cup bok choy (22g)
1 tsp grated ginger (3g)
½ red chilli (14g)
2 tsp oyster sauce (10g)
2 tsp soy sauce (10g)
1 cup steamed brown rice
Supper/dessert
*I am not lactose intolerant so use regular dairy products. Please substitute for a lactose free alternative if you malabsorb lactose.
Nutrition information  Â
Energy                 7223kJ
Protein                103.5g
Carbohydrates         170.7g
-Sugar                 68.0g
Fat                    63.6g
-Saturated fat          14.8g
Dietary fibre           31.4g
Iron                   12.8mg
Calcium               1075mg
Sodium               2059mg
Total FODMAPsÂ
(excluding lactose) Â Â Â LOW